Emerging Micronutrients

It’s the little things that count when it comes to selecting food products. While macronutrients such as carbohydrates, sodium and fat have long been the main attraction on food labels, shoppers are now focusing on micronutrients that offer health benefits, from vitamins in cola to trace minerals in nutrition bars. Fortifying foods with micronutrients is nothing new; the practice has been around in the developed world for more than 80 years, fending off such deficiencies as goiter, rickets and pellagra. In a growing, urban world with a more processed, centralized food system, food fortification is a nutritional insurance policy for a cross-section of the population.

Even though Americans no longer worry about pellagra and goiter, the new focus is on 21st-century killers such as heart disease, diabetes, obesity and cancer. According to the 2005 Dietary Guidelines Advisory Committee, our average intake of some micronutrients is less than 60% of recommended levels. This has prompted a new look at the importance of micronutrient function. And some are emerging as leaders in the pack.

Unveiling chromium

Humans require the mineral chromium in trace amounts, but scientists still are not certain how it functions in the body. They do know that chromium enhances the action of insulin and influences the metabolism of carbohydrate, fat and protein. Meat, whole grains, fruits, vegetables and spices are good sources of chromium. Chromium is available in supplemental forms, including chromium chloride, chromium nicotinate, chromium picolinate and high-chromium yeast. The AI (adequate intake) level for chromium is 25 mcg per day for adult women, and 35 mcg per day for adult men.

Although much of the science is in its infancy and still inconclusive, chromium has been garnering attention for its potential in improving body composition, and chromium picolinate appears to decrease fasting-blood-glucose levels for type 2 diabetics. Chromium may also increase high-density lipoprotein (HDL) cholesterol levels when these levels are lowered with beta-blockers, as well as produce modest weight loss.

The power of CoQ10

Coenzyme Q10 (CoQ10) is an antioxidant compound manufactured in the body. Only small amounts of CoQ10 are found in foods like beef and chicken, thus dietary supplements are needed to increase intake. The typical recommended daily dosage is 30 mg to 300 mg.

The body uses CoQ10 for cell growth and protection of cells from damage that can lead to cancer. Animal studies have indicated that CoQ10 may improve the immune system, increasing the ability to resist infection and cancer. Some research supports a role for CoQ10 in treating congestive heart failure and protecting the heart against the side effects of cancer drugs. Very limited findings indicate that CoQ10 may help in heart attack recovery, cardiomyopathy, hypertension, diabetes and migraine headaches. However, more research needs to occur to better understand how CoQ10 might protect human health.

A new look at vitamin K

Known as the blood-clotting vitamin because of its involvement in coagulation and anticoagulation, vitamin K is also gaining ground in other areas. Prompted by its biochemical role in bone formation, a growing body of research indicates that vitamin K may also help in preventing osteoporosis. Preliminary evidence links it with decreased occurrence of liver cancer, as well.

Vitamin K is plentiful in green leafy vegetables. Oats, green peas, whole wheat, green beans, watercress and asparagus provide good sources. Vitamin K is also manufactured by bacteria in the intestines. The daily recommendation for vitamin K is 90 mcg for females 19 years and older, and 120 mcg for males 19 years and older.

Selenium to the rescue

Selenium is a trace mineral the human body uses as part of its antioxidant defense system. Levels in food sources vary due to the selenium content in soil. Good sources include animal proteins, and whole grains and vegetables grown in selenium-rich soil. The daily recommendation is 55 mcg for men and women 14 years and older.

Epidemiological evidence suggests that low selenium intake is linked with higher cancer rates, and preliminary research in this area appears supportive. Selenium may also help improve the immune system, fertility in selenium-deficient males, and diabetic neuropathy, but more research needs to occur to make specific recommendations for selenium in these areas of health.

Focus on zinc

Zinc, an important element found in every cell of the body, is commonly deficient in U.S. diets. Chronic zinc deficiency weakens the immune system. Zinc is found in shellfish, poultry, meat, whole grains, nuts and seeds. The daily recommendation for zinc is 8 mg for females 19 years and older, and 11 mg for males 14 years and older.

Long-term zinc supplementation may be helpful in improving overall immunity and reducing risk of infections. It also appears that zinc gluconate or acetate lozenges may reduce the severity and duration of the common cold. There is building evidence that zinc may be useful for acne, macular degeneration, sickle cell anemia, ADHD, stomach ulcers and impaired taste sensation. Topically, it may help in treating cold sores.

As scientists continue to investigate the role micronutrients play in protecting health, the possibilities for fortifying foods and beverages will continue to soar. And, consumers will learn to appreciate that good things often come in little packages.

Sharon Palmer is a registered dietitian with 16 years of experience in health-care and foodservice management. She writes on food and nutrition for newspapers, magazines, websites and books. Palmer makes her home in Southern California and can be reached at [email protected].